Stretching can prevent stiffness, muscle strains and other injuries by keeping your joints and muscles pliable. Cool down from aerobic exercise by decreasing your intensity. Once your heart rate and breathing have returned to normal, stretch while your muscles are still warm for five to 10 minutes, targeting your lower and upper body.
Time Frame
The President's Council on Physical Fitness and Sports advises holding stretches for 10 to 20 seconds so your muscles can slowly lengthen. Stay in a static position while stretching and avoid bouncing, which can cause your muscle fibers to shorten. Don't rush your stretches. Stretch gradually and gently to the point of resistance. Stretches shouldn't hurt, so if you feel pain ease back a bit.
Upper-Body Stretch
To perform an upper-body stretch, lace your fingers together and raise your arms straight above your head. Face your palms upward, away from your head. Slowly stretch your arms back and up, keeping your fingers laced together and your back straight. Hold the stretch, remembering not to bounce your arms, while you breathe and count to 10 or 20.
Chest and Arm Stretch
A chest and arm stretch improves upper-body flexibility. Stand with your feet shoulder-width apart, then extend your arms straight behind your back. Clasp your fingers together, retract your shoulders and hold the pose while you breathe normally. Keep your back straight and your head forward, and feel the stretch in your arms, shoulders and chest. After 20 seconds or so, release and repeat.
Shoulder Stretch
To target the muscles in your shoulders, place your right hand on your left shoulder. This will cause your right elbow to extend in front of your chest. Now grab your right elbow with your left hand and gently pull your elbow to stretch it across toward the opposite shoulder. Stretch as far as you feel comfortable, then hold, count and release. Repeat the same stretch on the other shoulder to stretch the other side.
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